Peppers for Breakfast: A Colorful Start to the Day

When it comes to eating fruits and vegetables we have heard that more is better.  A great way to increase vegetable consumption is to start eating them at the first meal of the day. Eating more fruits and veggies can help prevent some chronic diseases, assist with weight management, and help to boost your immune system. Peppers are a powerful source of immune-system boosting vitamin C.

Peppers come in a variety of colors and in varying degrees of heat, offering both sweet and spicy flavor enhancements to mealtime without adding fat or cholesterol. They are also low in sodium.  
Here are some great ways you can add peppers to your breakfast routine:


  • Vegetable Omelet – Start your day with a fresh vegetable omelet.  Fill with chopped bell peppers, or use a spicier variety for heat.  Add low-fat shredded cheese on top before folding it over.  Experiment with adding other vegetables such as mushrooms or tomatoes.  
  • Scrambled Peppers and Eggs – Mix chopped peppers and onions into your eggs as you scramble them.
  • Stuff ‘em – Make mini breakfast quiches by halving the peppers lengthwise and scooping out the stem and seeds.  Fill with a mixture of whisked eggs, vegetables such as chopped spinach and onions, low fat cheese, and/ or low fat turkey sausage. Bake in a 350 degree oven for 35 minutes until set.  
  • Breakfast Burrito – Fill a whole grain tortilla with eggs or black beans, chopped peppers and diced avocado for a grab and go breakfast.    
  • Pepper Potato Hash – Dice peppers, onions and potatoes (skin on!) and toss into a skillet to sauté in a tiny amount of vegetable oil until the potatoes are cooked through.
  • Slice and Enjoy – Sweet, fresh peppers can be enjoyed any time of day, even alongside your breakfast of choice.
When shopping, choose firm peppers with tight skin.  Avoid dull, shriveled peppers. Refrigerate bell peppers in plastic bag and use within 5 days.  
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This institution is an equal opportunity provider. This material was funded by USDA's Supplemental Nutrition Assistance Program – SNAP. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political affiliation, and gender identity or expression. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more about Maryland’s Food Supplement Program (SNAP), contact the Maryland Department of Human Resources at 1-800-332-6347 or apply online at https://mydhrbenefits.dhr.state.md.us/.
© Eat Smart, Be Fit Maryland!Maira Gall